Here are some tips on how to stop worrying:

➢ Take a problem-solving
approach (as opposed to a
worrying approach).
Worrying and problem solving are two different things. Problem solving
entails assessing a situation as objectively as possible and then
coming up with tangible solutions for dealing with it. Worrying, on the
other hand, rarely leads to a solution. Instead, it generally involves
obsessing with the problem and doing nothing, which leads to greater
anxiety and stress. In other words, no matter how much time you spend
dwelling on the worst that can happen, you are no further ahead in
being able to deal with it should it actually happen.

➢ Differentiate between solvable
and unsolvable
problems (worries). If you begin to worry about a problem ask
yourself these questions:

Is this a present and real problem or a potential one?
If it is a potential one, how likely is it to happen?
If it is a likely one, what can I do to prepare for it?
Is it within my control?

Predictable and solvable problems and worries are those upon which you
can take preemptive or immediate action. For example; if you are
worried about your bills you can make sure you've put enough money
aside for any emergencies. If you have not, then you can contact the
bank and make flexible payment arrangements accordingly. If you are
worried about your health, make sure you are eating properly, resting
enough and exercising regularly. If you have a worrisome ailment, get
it attended to as soon as possible. If need be, do some brainstorming
to come up with possible solutions or preventative measures for
solvable and probable problems.

Unsolvable problems,
however, are those you have no control over. If you worry over a future
circumstance that may, or may not, take place then there is nothing you
can do about it in the present. It would be unproductive to spend time
ruminating over whether an earthquake, flood, war, or other catastrophe
is going to take place. While it may happen, worrying about it will not
help you in the least in the everyday living of your life. Focus on the
things you do have control over and let go of those you do
not.

➢ Plan ahead.
This relates to the above point. Take preventative measures to avoid
unpleasant circumstances and situations. You won’t worry about debts if
you take care of your finances on a daily basis. If you take care of
yourself physically, mentally and emotionally, poor health will not be
an ongoing worry for you. If you worry about getting good grades and
passing your exams, make sure you prepare adequately by studying enough
and completing all assignments. Don’t let something become a worry.
Prepare yourself in every way possible.

➢ Understand that there are many
things we have no
control over.
While it is important to be prepared, know and understand that there
are circumstances totally beyond our control. Acceptance of this fact
can prevent much worry and heartache.

Chronic worriers tend to have difficulty with unpredictability
and the
unknown. They believe if they worry about everything that can go wrong
it will make life more predictable. On the contrary, their inability to
tolerate doubt and uncertainty significantly increases their propensity
for anxiety and worry. They fail to realize that worrying about
everything does not make life more predictable, it merely prevents them
from enjoying it in the present. To really learn to stop worrying,
begin by letting go of your need for certainty and immediate
answers.

➢ Challenge worrisome thinking
cognitively.
As you probably realize at this point, worrisome thinking is
unproductive and unnecessary. To challenge such thinking ask yourself
the following questions:

What is the evidence that supports this thought as being
accurate?
What is the probability of it happening?
If it does happen, what can I do about it?
Is this thought helpful?
Does worrying about it help or hurt me?
Is there a more positive and productive way of looking at this
situation?

Be aware of and avoid distorted thinking that can generate
worry. For
example:

Catastrophic thinking:
Expecting the worst to happen; such as, if the person you are meeting
for lunch is late and you begin to worry that they had a terrible car
accident and may be seriously injured, or dead.

Overgeneralization:
Generalizing from a single negative experience expecting it will always
hold true; such as, breaking up with someone and thinking you will
never have a relationship again.

Jumping to conclusions: Interpreting situations
negatively without any evidence; such as, someone looking at you
questioningly and believing that they hate you, or are saying bad
things about you.

All-or-nothing thinking:
Looking at things as being either black or white with no middle ground;
for example, thinking that if you don't do something perfectly, you are
a total failure.

Labeling: Avoid the notion of labeling yourself as
a total failure, or loser, based on previous mistakes or perceived
flaws.

➢ Practice Mindfulness or similar
relaxation techniques.
Since worrying generally entails the future events, practicing
mindfulness or meditation can alleviate it by focusing your attention
on the present. In contrast to changing or challenging your worrisome
thoughts, mindfulness entails observing and then releasing them. This
also helps pinpoint the thinking and feelings that cause you to worry
and send you into a tailspin. So, rather than ignoring, fighting, or
trying to control your worrisome thoughts and feelings, simply observe
them without reaction or judgment. Consequently, when you don't try to
control them, your thoughts will slowly drift away and soon dissipate.
It’s only when you focus on your worries that they take on a life of
their own and you lose perspective. Of course, it takes practice and
continued application to become adept at practicing mindfulness,
however, it's well worth the effort to overcome the habit of
worrying.

Ultimately, chronic worrying puts our mental and physical
health in
jeopardy. In order to prevent the detrimental effects of worrying, such
as, weakening of the immune system, stomach ulcers, irritable bowel,
skin irritations, depression and the like, make it a point to practice
the various strategies the can help stop the worry habit.